Get the PREMIUM workout Plan
A customized training plan with expert coaching, built around your goals, so you can stop guessing and start seeing results.
STF Online Coaching
Online Personal Training & Nutrition Coaching
With expert coaching, customized workouts, and real support, this program will help you feel strong, confident, and in control of your fitness without the stress or confusion.
STF Online Coaching gives you a plan that works for your body and your life.
STF Online Coaching is made for you if...
STF Online Coaching is made for you if...
Does this sound like you?
Apply for STF ONLINE COACHING
Confidence in your training. You’ll know how to lift, how to progress, and how to keep making gains without getting stuck or overwhelmed.
A fitness routine that fits you. No extremes, no burnout—just a program that works with your schedule and keeps you consistent.
Strength that goes beyond the gym. I'll help you feel more capable in your workouts and in everyday life, knowing your body is getting stronger.
A training plan that finally makes sense. No more second-guessing your workouts—you’ll know exactly what to do and why it works.
WHAT YOU’LL GAIN FROM STF ONLINE COACHING
The results
Nikki
She was able to help me find a way to make the lifestyle change that felt attainable and is so supportive! I used to feel tired and not happy in my body. Now I’m feeling myself get stronger! You have been so helpful with helping work through any limitations without judgement. I have felt better doing day to day activities and many people have complimented me on how strong I look.
Working with Stephanie was the best decision I’ve made!
Rachel
I dropped 18 pounds, but more importantly, I sculpted muscles with a specific focus on my chest, back, arms, and booty. These achievements made me feel incredibly happy and confident in my wedding dress and continue to empower me to maintain these positive changes well beyond the wedding. Working with Stephanie was absolutely worth it—I'd make the same choice again without hesitation.
I achieved everything I asked for and more with Stephanie's help :)
Tessa
I’ve lost 15 lbs while working with Stephanie for just a few months before my big day! I’m way more active and more comfortable in my clothes.
If you’re considering a Stephanie Thomas Wedding Fitness program, just do it, it’s so worth it!
Janice
Stephanie has helped me stay motivated to work out. I’m so glad I chose to work with her because now I’m in the best shape I have ever been. I actually enjoy working out and eating healthy thanks to Stephanie's programs!
I knew I needed help to hit my fitness goals so I can really see a change in my abs and legs.
Caitlin
She is kind, supportive, and also so realistic and down to earth! She never made me feel bad for missing a workout. Instead, she gently motivated me to get back at it and then celebrated me when I did!
Stephanie helped me learn it's ok to eat fruits and healthy carbs and the foods I actually like!
Ashley
I couldn’t have done it without her. I have previously tried other programs but I wouldn’t stick to it. When she would check in and keep me accountable, I felt it was the most beneficial.
She always kept me focused and encouraged me on the days I began to fall behind.
Get Results of Your Own with STF Online Coaching
- Your Custom Fitness & Nutrition Plan: Workouts and nutrition guidance designed specifically for your goals, lifestyle, and fitness level.
- Professional Guidance and Support: I’ll be here to coach you, encourage you, and help you stay on track so you feel confident in your training.
- Accountability That Keeps You Moving Forward: Weekly check-ins to track progress, make adjustments, and keep you consistent without the guesswork.
- Exclusive Access to the STF App: Easily track your workouts, monitor progress, and stay connected to everything you need, all in one place.
- Direct Support When You Need It: You’ll have direct access to me via messenger and voice messages to ask questions, get feedback, and stay supported throughout your fitness journey.
$497/month
The package details:
Apply now
Hi! I’m Stephanie Thomas, certified personal trainer and founder of STF Online Coaching.
I’ve spent over a decade training people who want to build strength and confidence through smart, effective training—without the stress of figuring it out alone.
My own fitness journey started when I was preparing for a national pageant as a teenager, but over the years, I realized that fitness isn’t just about a goal or an event. It’s about feeling strong, capable, and in control of your body for life.
Like many of my clients, I know what it’s like to feel overwhelmed by all the conflicting fitness advice out there. That’s why I created STF Online Coaching—to give you a plan that works, the support to keep going, and the confidence to train in a way that fits your life.
This program is about more than workouts. It’s about showing up for yourself, staying consistent, and feeling amazing in your own skin. And I’m here to help you every step of the way.
MEET YOUR COACH
How it works
Apply for the Program
Fill out the form, and if approved, I’ll reach out within 24 hours with next steps so you can lock in your spot.
Your Personalized Program Creation begins
Once you're in, you’ll get a welcome email with a few simple forms. Then, I’ll start designing your custom plan!
Download the app and get started with your plan!
Once your plan is live in the app, you'll be all set to start crushing your fitness goals—with me just a message away.
Step 1
Step 2
Step 3
Apply now
This for you if:
You want a personalized fitness and nutrition plan that aligns with your unique needs and goals.
You're looking for a quick fix or a one-size-fits-all approach to fitness.
You have realistic expectations, are committed to regular workouts, and ready to stay engaged with your coach through open, virtual communication.
You struggle with committing to a fitness plan and staying in regular communication with your coach.
You're excited about the idea of having the support of a personal trainer, while getting to complete the workouts at your own convenience.
It's probably
for you if...
It's probably for you if...
You're not open to personalized coaching and prefer to follow generic fitness programs without any guidance.
not
is
You want a fitness plan that fits your life, keeps you consistent, and helps you feel your best without the guesswork.
You're not genuinely committed to investing in yourself and your well-being for the long term.
Pssst!
Want to hear more about our clients' amazing results?
Read more success stories, then come back here!
designed just for you.
I've poured everything I’ve learned into STF Online Coaching,
a personalized training program
This isn’t a one-size-fits-all plan—it’s built around your goals, your schedule, and what actually works for your body.
You deserve a program that meets you where you are, with real support to help you stay consistent and confident.
I’d love to be part of your fitness journey and help you feel your strongest yet.
Fill out the application
Flexibility to Work Out Anywhere
With STF Online Coaching, you get the flexibility to work out anytime, anywhere! No Zoom meetings or appointments needed. You get access to your workouts in your app and you can complete them at your own convenience at home or at the gym.
Custom Nutrition Tracking & Coaching
Receive nutrition coaching and guidance as you work with me to create a personalized nutrition plan that aligns with your goals and fits your lifestyle.
Custom Habit Tracking
Our custom habit tracking system will keep you on track with your fitness goals, one step at a time. We'll work together to create positive habits that fit seamlessly into your daily routine.
Along with your STF Online Coaching plan,
Unlimited Message Access to Your Personal Trainer - me!
Support and encouragement are just a message away! Feel free to reach out to me anytime, and I will be there to provide guidance, answer questions, and cheer you on throughout your fitness journey.
A Daily To-Do List
No more guesswork! With your daily to-do list in the app, you'll know exactly what steps to take to reach your fitness goals.
you’ll also get…
Your program questions — answered.
STF Online Coaching
FAQ's
This isn’t a generic workout plan or an app filled with random routines. STF Online Coaching is completely personalized to your goals, fitness level, and lifestyle. You’ll get expert coaching, real support, and structured programming designed to help you train smarter and stay consistent.
That’s completely okay! STF Online Coaching is designed for all experience levels, including beginners. If you’re newer to strength training, I’ll provide guidance on proper technique and exercise selection, so you feel comfortable and confident in your workouts.
Your training plan will match your current fitness level and will focus on gradual progress in a way that works for you. As always, I recommend consulting with a doctor before starting any new fitness program.
Your workout plan is designed to be flexible and can be tailored to the equipment you have access to. You can train in a fully equipped gym or at home with minimal gear, and your program will be customized to fit your setup.
During the intake process, we’ll go over what equipment you have, and I’ll design your workouts to be as effective as possible with the resources available. No matter where you’re training, you’ll have a plan that works for you.
That’s exactly what I’m here for! Every workout comes with a video demonstration, so you’ll be able to see how to perform each exercise correctly. If you ever need extra guidance, you can send me a video for personalized form feedback. My goal is to make sure you feel confident, supported, and completely comfortable with every movement.
Once you’re approved, submit payment, and complete your intake questionnaire, I’ll get started on creating your personalized workout plan. In most cases, clients receive their first workout within two weeks of enrollment, and you’ll get access to the STF app right away.
I know how important it is to start with a clear plan, and I’m committed to making the onboarding process smooth and efficient so you can focus on making real progress as soon as possible.
I’m here to support you! You can reach out anytime in the STF app. Open and regular communication is essential in online coaching, so staying in touch ensures you get the guidance you need. I encourage you to ask questions or share concerns, and I’ll address them promptly. We’re in this together, and I’m committed to helping you succeed. Your satisfaction and progress are always top priorities.
This program is designed for those who are fully committed to their fitness goals. If you’re unsure about staying consistent, it may be a sign that this isn’t the right fit. I believe in honest communication and will support you every step of the way, but STF Online Coaching does not offer refunds or guarantees. The program equips you with the tools and guidance needed to work toward your goals, but progress depends on your dedication and effort. I’m here to guide and support you along the way.
With STF Online Coaching, you receive personalized, one-on-one coaching with a fitness plan tailored specifically to your goals, preferences, and lifestyle. We will work closely together and will make adjustments as needed to ensure consistent progress and support.
On the other hand, Strong & Sculpted with Stephanie is a structured program designed for those who want a comprehensive, expertly designed training plan to follow. While the workouts aren’t customized, you’ll still have direct message access to me for guidance and support throughout the program.
Both options provide effective, strength-based training inside the STF app. Feel free to send me a message if you need help deciding on which program is best for you!
If you need any additional information or have more questions, please email us at hello@stephaniethomasfitness.com and we’ll respond to you within 24 hours. Prefer to give me a call? You can schedule a call with me here.
“Stephanie is one of the most helpful coaches I have ever worked with. ”
“I was wedding dress shopping and immediately realized that I need an effective plan to help me look and feel my best for my big day. Before working with Stephanie, I was having a hard time finding a program that was easy to follow along.
Thanks to Stephanie, I felt more confident wearing sleeveless clothing items. My arms, back, chest and back felt more toned. She is truly happy for you and wants you to feel your best. She always has the best recommendations and suggestions!”
- Sandy
Apply for
let's work together
Now is the time to finally have a plan that works for you.
No more guessing, no more frustration. Get personalized workouts that fit your life, expert coaching to keep you on track, and a clear plan designed for real progress.
You don’t have to do this alone, and you don’t have to figure it out yourself.
Now is the time to finally have a plan that works for you.
No more guessing, no more frustration. Get personalized workouts that fit your life, expert coaching to keep you on track, and a clear plan designed for real progress.
You don’t have to do this alone, and you don’t have to figure it out yourself.
I’m here to help you train smarter, stay consistent, and feel your absolute best.
but first
STF ONLINE coaching
before you apply?
I get it—choosing the right fitness program is a big decision! That’s why I offer a free 15-minute call to answer any questions and make sure this is the right fit for you.
Spots are limited, so this is for those who are serious about committing to their fitness goals.
To schedule your free call, click the button below and choose a time that works best for you.
Schedule a consult
